Wholesome Childhood Nutrition Sarah Jacobson Keene State Dietetic Intern,

Wholesome Childhood Nutrition Nutrition Basics Nutrients important for healthy growth Feeding picky eaters Make it a family affair Q & A

Keep the plate Colorful! Fruits & Vegetables Whole Grains Lean Protein Dairy or Calcium rich foods Hydration

Nutrition for Growth Calcium : Milk/yogurt/kefir, soybeans, fortified OJ, dark leafy greens (combine with Vitamin D) Protein: Lean meats, fish, eggs, tofu, beans, nut butters Iron: meats, shellfish, leafy greens, beans, breakfast cereals Fiber: Fruits, vegetables, oatmeal, whole grain cereals

Nutrition for Growth Pick water or other unsweetened beverages Flavor water with fruit, citrus, mint, or diluted 100% juice MYTH: Sugar causes Hyperactivity in kids Added sugar DOES add calories and causes tooth decay

Feeding Picky Eaters Inborn ability to eat a perfect diet until satiety Parents need to relax and rely on the child’s ability to determine how much to eat Social experiences take away the ability of a child to self-regulate dietary intake Source Nutrition 411

Feeding Picky Eaters Prefer sweet and fatty foods Avoid bitter and sour foods, because they are often poisonous in nature Texture issues 10 to 15 introductions are needed to accept a new food (neophobia) Source Nutrition 411

Feeding Picky Eaters 80% of food practices are in place by the end of toddlerhood By 5 years of age, most dietary habits are set Only about 20% of new foods are incorporated during the rest of life Teach kids NOW what you want them to eat forever— model behavior Source Nutrition 411

Feeding Picky Eaters Eliminate television or distractions during mealtimes Sit and eat with children – don’t be a short order cook! Talk about pleasant things Model good behavior Likes and dislikes will pass—teach children to accept personal preferences of others Source Nutrition 411

Get Your Kids Involved Planning menus ShoppingCooking Gardening, farm trips, farm stands and farmers markets

Easy Meal Ideas Make over favorite recipes: add fruits or vegetables, use oil instead of butter, low fat dairy in place of full fat products Self Assembled: Tacos, burritos, quesadillas, wraps/sandwiches, salad bar One pot meals: stir fries, casseroles, chillis, soups Add more vegetables to pizzas, eggs, pastas, meatloaf Add fruit to yogurt, cereals, salads, smoothies

Make it a family affair Try new recipes or ethnic cuisines Join a CSA – Community Supported Agriculture Take a cooking class, go berry picking, make bread Be respectful of personal preferences Make and eat meals together Sit down to ONE meal & relax!

Thank You! Questions? Sarah Jacobson